Yancy Camp Workout 375

Enjoy this one team.
*The bonus is because we have a large number of clients who have the World’s Toughest Mudder coming up in November. These type of bricks are a staple for our WTM clients.

3/4 mile run at low end aerobic (zone 3) effort.
1/4 mile run at threshold effort.
Dead lift x 8 (bar or 2 dumbbells/kettlebells).
Sandbell or kettlebell rows x 20.
One arm dumbbell snatch x 10 (5 each side – switching hands each rep).
Pull-up x 1 to hand position change x 20 to toe to bar (knee lift for mod) to pull-up x 1 to hand position change x 10 to pull-up x 1
This completes 1 round. Continue repeating for a total of 5 rounds.
Finish w/20min run at low end aerobic effort.
*Try and tie everything together without rest.
*You can complete the 3/4 & 1/4 mile sections outside, inside on the treadmill at no incline, transitioning back and forth between no incline to incline, or complete them all at incline.

Bonus:
3-5 hour brick
25min bike at aerobic (zone 3) effort
Burpee to pull-up x 2min
Bwd bear crawl x 1min
Push-ups x 1min
Plank w/hip circles x 1min
Farmer’s walk x 1min
Elbow plank w/side to side hip roll x 1min
Burpees x 3min
Run x 25min at aerobic (zone 3) effort
This completes 1 hour/round. Continue repeating for a total of 3-5 hours/rounds.